Feb 28, 2020 – Bergensvømmerne

Last workout in Luxembourg for BS Elite. Quick morning swim with some pre-travel aerobic recovery work. We did provide intervals for those who wanted to follow are more “strict” plan but mostly had everybody work off the rest intervals and go on their own speed.

We had a great week of training with a perfectly organized camp by the staff of the d’Coque. We also want to extend our thanks to Luxembourg Swimming National Team Coach, Ingolf Bender, for providing us with extra lane space.

Workout AM

Part 1:
500 free DPS (w/open turns)
400 choice kick
300 IM (or stroke) as 50 drill, 25 swim
200 free “pull” (legs crossed)
100 scull (50 on back, 50 on front; each 25 feet, 25 head first)
[ rest 20-30″ between distances ]

Part 2 – Sprint:
5×100 free cruise @1’40 (R15”)
10×50 choice kick @1’05 (R10”)
3×100 free cruise @1’30 (R15”)
6×50 choice as 1x (25 kick, 25 swim), 1x (25 drill, 25 swim) @1’05 (R10”)

100 as 25 scull, 25 double arm back

Part 2 – MD-S:
3×200 free cruise @3’15 (R15”)
12×50 choice as 4x kick, 2x drill @1’05 (R10”)
2×200 free cruise @3’ (R15”)
8×50 choice as 2x kick, 1x drill, 1x swim @1’05 (R10”)

100 as 25 scull, 25 double arm back

WORKOUT TOTAL SPRINT: 3200 – MD-S: 3600

This workout was provided by Bergensvømmerne Elite/Head Coach Nico Messer.

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